MAYFLY PRO TRACK Workout
A,
Power Clean & Jerk 1x3 at 70% 1RM
Power Clean & Jerk 1x3 at 70% 1RM
Power Clean & Jerk 1x3 at 70% 1RM
Power Clean & Jerk 1x2 at 80% 1RM
Power Clean & Jerk 1x2 at 80% 1RM
Power Clean & Jerk 1x2 at 80% 1RM
Power Clean & Jerk 1x1 at 90% 1RM
Power Clean & Jerk 1x1 at 90% 1RM
Power Clean & Jerk 1x1 at 90% 1RM
Rest as needed between sets.
B,
5 rounds, 1 min per station, for max reps of:
Double Kettlebell Front Rack Carry 24/16kg
Toes-to-bar
Air Squat
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Double Kettlebell Front Rack Carry- 1 m = 1 rep
Complete in teams of 3.
One person starts at each exercise. Rotate through till each person has completed 5 full rounds of the workout.
Goal is max reps/distance as a team.
C,
4 rounds for quality of:
Hip Extension Hold, 45 secs
10 L/10 R Kettlebell Teapots, pick load
10 L/10 R Crossbody Deadlifts, pick load
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